WOD / Blog

Warm-up: Coach’s Choice Strength/Skill: Rings and HSPU work WOD: Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#/53# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Focus/Stimulus: This is a benchmark workout. If you can […]

Warm-up: Coach’s Choice Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM) WOD: 20 Minute EMOTM Death By Deadlifts Minute 1: 1 Deadlift Minute 2: 2 Deadlifts . . . Minute 20: 20 Deadlifts *Use 60% of your 1 RM from today. *Complete 6 burpees each minute once you “die.” Stimulus/Focus: Just time to work […]

Warm-up: Coach’s Choice   Strength/Skill: Snatch (6 x 2) Use 70% of your 1 RM for all sets. The point is to work speed under the bar. Be super fast with light weight.   WOD: For Time 21-15-9 Snatch (75/55) 42-30-18 HRPUs   Stimulus/Focus: This WOD is meant to be light and fast. Focus on […]

Warm-up: Coach’s Choice   Strength/Skill: Floor Press (5 x 2 ) Use 90% of your 1 RM for all sets. Lift on a 3-minute clock.   WOD: 3 RFT (9 Minute Cap) 10 Floor Press (95/65) 15 Pull Ups   RX+: 135/95; chest to bars   Stimulus/Focus: The push-pull stimulus in this WOD will lead […]

Warm-up: Coach’s Choice   Strength/Skill: Overhead Squat (5 x 3 ) Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.   WOD: 12 Minute AMRAP 6 Overhead Squats (95/65) 6 Burpees over the Bar   Stimulus/Focus: The movements in this WOD make it difficult to breathe. It will tax you […]

Warm-up: Coach’s Choice   Strength/Skill: Rope Climbs   WOD: 20 Minute Partner AMRAP Partner A: 2 Rope Climbs Partner B: ME Weighted Box Step Overs (50/35)(24/20) *Switch   Stimulus/Focus: This WOD is meant to focus on skill. Practice efficiency on the rope. The 20 minute time domain will make this a grind. Just keep moving. […]